"Naturliga" kcaltäta kolhydratkällor?

[Black Star Abyss]

Det sägs ju att man ska äta mat som är så naturlig som möjligt, dvs potatis bättre än pasta osv. Men finns det någon naturlig kolhydratkälla med samma kaloritäthet som pasta?

[WHITEFOLKS]

Havregryn, ris osv.

De flesta gryn har ungefär samma kcal/100g som pasta (torrt då).

[Chrillee]

Ris? Men pasta är väl inte så 'orent'?

[Black Star Abyss]

Pasta har ju 350kcal/100g. Ris och havregryn kommer inte upp i det...

[King Grub]

Pasta har ju 350kcal/100g. Ris och havregryn kommer inte upp i det...

Jo.

[Black Star Abyss]

Jo.

Ja jävlar... havregrynen gör tydligen det. Men riset hittar jag bara 135kcal/100g på.

[King Grub]

Den siffran är i sådana fall för kokt ris. Okokt ger 340-370 kcal per 100 gram, precis som pasta, beroende på sort.

[Black Star Abyss]

Den siffran är i sådana fall för kokt ris. Okokt ger 340-370 kcal per 100 gram, precis som pasta, beroende på sort.

Tur jag vet det nu då. Det innebär ju att jag fått i mig alldeles för många kcal förut då jag ätit mycket ris men trott att det var kring 100kcal som gällde.

[CiCoro]

okokt ris måste vara gott.

[King Grub]

okokt ris måste vara gott.

Vem har talat om att äta det okokt?

Man skall väga livsmedel otillagade. Det gäller allt, om annat inte uttryckligen anges.

[CiCoro]

Vem har talat om att äta det okokt?

Man skall väga livsmedel otillagade. Det gäller allt, om annat inte uttryckligen anges.

menade att okokt ris faktiskt verkar gott, blanda det i gainern så är jag redo! :) men tack för infon iaf.

[King Grub]

Det enda man gainar av okokt ris är nog magknip... Vi kan nog inte tillgodogöra oss speciellt mycket energi eller näringsämnen från okokt ris.

[tsp]

Det enda man gainar av okokt ris är nog magknip... Vi kan nog inte tillgodogöra oss speciellt mycket energi eller näringsämnen från okokt ris.

Det är dock användbart till att spränga duvor med! :Virro

[King Grub]

Bara på Internet. ;)

[Eddie Vedder]

Här undersökte man både faecesvikt samt utsöndring av näringsämnen såsom feceskväve och fett. Vete, majs, banan och potatis samt en stärkelsefri kontrolldiet.

Abstract
The digestion of four sources of resistant starch (RS) has been studied in twelve healthy volunteers who ate controlled diets for 15 d periods. RS from potato, banana, wheat and maize (17−30 g/d) was compared with a starch-free diet, a diet containing wheat starch that was fully digested in the small intestine, and with 18·4 g NSP from bran/d. RS increased stool wet weight by 1·6 g/d per g RS fed for potato, 1·7 for banana, 2·5 for wheat and 2·7 for maize, but this was significantly less than bran NSP at 4·9 g/g. RS was extensively digested in twenty-seven of thirtyfour diet periods but five subjects were unable to break down one or two of the RS sources. Faecal N and energy excretion were increased. RS decreased NSP breakdown and RS2 (resistant starch granules) tended to prolong transit time. All forms of RS increased faecal total short-chain fatty acid excretion. RS2 (from potato and banana) gave greater proportions of acetate in faeces, and RS3 (retrograded starch from wheat and maize) more propionate. We have concluded that RS2 and RS3 are broken down in the human gut, probably in the colon although in 26% of cases this breakdown was impaired. RS exerts mild laxative properties, predominantly through stimulation of biomass excretion but also through some sparing of NSP breakdown.

http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN75_05%2FS00071145960 00773a.pdf&code=083a773c2694d50c533e435a6523a1b7

Digestion and physiological properties of resistant starch in the human large bowel. British Journal of Nutrition (1996), 75, 132-747

Påverkan på resistent stärkelse från olika behandlingsmetoder av ris och sojabönor:

Abstract In this study, we investigated the effects of cooking methods and digestion-resistant fractions on the starch hydrolysis kinetics of rice and soybeans. The RS1 contents in unheated rice and soybeans were found to be high at 5.3 and 4.9%, respectively. After heating, the RS1 levels of the rice and soybeans were significantly reduced to 0.4 and 2.4%, respectively. The total nonstarch polysaccharide (NSP) content was not significantly different according to heat treatment, but the heat treatments affected the amounts of water insoluble nonstarch polysaccharides (WISNSP) and water soluble nonstarch polysaccharides (WSNSP). The level of WISNSP in the unheated samples was higher than the WSNSP of both samples; however, the WISNSP level showed a reducing trend after heating. Also, total pentosan and water soluble pentosan contents showed similar trends with total NSP and WSNSP. The hydrolysis indices (HI) of the unheated rice and soybeans were low (36.2 and 40.3%), while the heated group had high levels (89.5 and 45.0%). Among the cooking methods, the highest kinetic constants (0.284 and 0.199) were found with autoclaving for both rice and soybeans, followed by electric cooker (0.282 and 0.170), microwave oven (0.256 and 0.155), and stone pot (0.238 and 0.167). Particularly, all soybean samples appeared to have lower starch hydrolysis kinetics than the rice samples. The RS contents of the rice and soybeans were highest in the samples that were cooked in the stone pot, at 1.2 and 3.8%, respectively.

http://www.springerlink.com/content/ft2621n92233650p/fulltext.pdf

Effects of cooking methods on starch hydrolysis kinetics and digestion-resistant fractions of rice and soybean. Eur Food Res Technol (2008) 227:1315–1321.